Looking to sculpt sleek and toned shoulders without any equipment? The bodyweight shoulder workouts are perfect for all fitness levels and can be done anywhere, anytime. Whether you’re just starting out or a seasoned pro, there’s a workout for you. So let’s get started!
Effective Bodyweight Shoulder Workouts For Beginners
1. Seated Shoulder Press
The seated shoulder press is a great way to start working your shoulders. It’s a simple move that can be done with no equipment, and it’s perfect for beginners. This workout will work on your deltoids, the muscles that make up your shoulders.
How To Do It:
Start by sitting on the ground with your knees bent and feet flat on the floor. Place your hands on your shoulders, with your palms facing forward. From here, press your hands up above your head, and then lower them back down to your shoulders. Remember to keep your core engaged throughout the entire move.
2. Standing Side Raise
The standing side raise is another great move for beginners. This move will work your deltoids, as well as your trapezius muscles, which are the muscles that run along the back of your neck.
How To Do It:
Start by standing with your feet shoulder-width apart and your arms down at your sides. From here, raise your arms out to the side until they’re parallel to the ground. Lower your arms back down to your sides, and repeat. Remember to keep your core engaged and your back straight throughout the entire move.
3. Front Raise
The front raise is a great move for beginners because it’s simple and can be done with no equipment. This move will work your anterior deltoids, the front part of your shoulder muscles.
How To Do It:
Start by standing with your feet shoulder-width apart and your arms down at your sides. From here, raise your arms straight in front of you until they’re parallel to the ground. Lower your arms back down to your sides, and repeat
4. Upright Row
The upright row is a great and easy workout for beginners. You can do this move with no equipment, and it will work your deltoids, as well as your trapezius muscles.
How To Do It:
Start by standing with your feet shoulder-width apart and your arms down at your sides. From here, raise your arms straight up in front of you until they’re parallel to the ground. Lower your arms back down to your sides, and repeat
5. Lateral Raise
This workout is perfect for beginners because it’s simple and can be done with no equipment. The lateral raise will work your deltoids, as well as your traps.
How To Do It:
Start by standing with your feet shoulder-width apart and your arms down at your sides. From here, raise your arms out to the side until they’re parallel to the ground. Lower your arms back down to your sides, and repeat.
Also Read: The 5 Best Shoulder Exercises For Building Muscles
Bodyweight Shoulder Workouts For Intermediate Exercisers
1. Plank To Downward Dog
Plank to a downward dog is one of the best bodyweight shoulder workouts for intermediate exercisers. This move will not only work your shoulders, but also your chest, triceps, and core.
How To Do It:
- Start in a high plank position with your wrists under your shoulders and your feet hip-width apart.
- Pressing into your palms, lift your hips and tuck your chin to your chest, coming into downward dog.
- From the downward dog, bring your right ear to your right shoulder while keeping the rest of your body in one straight line. Hold for a few deep breaths, and then repeat on the left side.
- Press back up to the downward dog, and then lower your hips back to a high plank.
- Repeat the entire sequence 3-5 times.
2. Dolphin Push-Ups
Have you ever tried a dolphin push-up? This move is one of the best bodyweight shoulder workouts for intermediate exercisers. Dolphin push-ups will not only work your shoulders but also your triceps and core.
How To Do It:
- Start in a low plank position with your forearms on the ground and your feet hip-width apart.
- Keeping your lower body stationary, lift your hips and press your chest toward the sky, coming into a downward dog position.
- From the downward dog, lower your hips back to a low plank and then press up into a high plank.
- From the high plank, lower your entire body down to the ground, keeping your elbows close to your sides.
- Push back up to the high plank, and then repeat the entire sequence 3-5 times.
3. Pike Push-Ups
Pike push-ups use your body weight to sculpt your shoulders. This move is perfect for intermediate exercisers because it requires no equipment and can be done at home with just a little bit of space.
How to do it:
- Start in a downward dog position with your palms on the ground and your feet hip-width apart.
- Keeping your lower body stationary, lift your hips and press your chest toward the sky, coming into a high plank position.
- From the high plank, lower your entire body down to the ground, keeping your elbows close to your sides.
- Push back up to the high plank, and then repeat the entire sequence 3-5 times.
Bodyweight Shoulder Workouts For Advanced Exercisers
1. Press Handstand
press handstand works on your shoulders, deltoids, and traps. This is an advanced move that requires Strength, balance, and coordination.
How To Do It:
- Start in a downward dog position with your palms on the ground and your feet hip-width apart.
- Keeping your lower body stationary, lift your hips and press your chest toward the sky, coming into a high plank position.
- From the high plank, lower your entire body down to the ground, keeping your elbows close to your sides.
- Push back up to the high plank, and then repeat the entire sequence 3-5 times.
2. Planche Push-Ups
This advanced shoulder workout move requires Strength, balance, and coordination. The planche push-up works your shoulders, deltoids, chest, and triceps.
How To Do It:
- Start in a downward dog position with your palms on the ground and your feet hip-width apart.
- Keeping your lower body stationary, lift your hips and press your chest toward the sky, coming into a high plank position.
- From the high plank, lower your entire body down to the ground, keeping your elbows close to your sides.
- Push back up to the high plank, and then repeat the entire sequence 3-5 times.
3. Pike Press Handstand
pike press handstand might be a hard workout but it is worth it because it works on your shoulders, deltoids, and traps. This is an advanced move that requires Strength, balance, and coordination.
How To Do It:
- Start in a downward dog position with your palms on the ground and your feet hip-width apart.
- Keeping your lower body stationary, lift your hips and press your chest toward the sky, coming into a high plank position.
- From the high plank, lower your entire body down to the ground, keeping your elbows close to your sides.
- Push back up to the high plank, and then repeat the entire sequence 3-5 times.
These are just a few of the many different bodyweight shoulder workouts that you can do to sculpt and tone your shoulders. No matter what your fitness level is, there’s a workout that’s perfect for you.
Also Read: Shoulder Exercises For Relaxing Your Frozen Shoulder At Home
FAQs
Is it true that high volume is best for shoulder workouts?
No, it is not always true that high volume is best for shoulder workouts. It depends on your goals and your current fitness level. If you are just starting out, you might want to try a lower-volume workout to avoid injury. As you get stronger, you can increase the volume of your workouts.
What’s the best time of day to do shoulder workouts?
The best time of day to do shoulder workouts is whenever you can fit them into your schedule. If you have time for a longer workout in the morning, that’s great. But if you only have time for a quick session at night, that’s fine too. Just make sure to listen to your body and take breaks when you need them.
What are some other ways to work out my shoulders?
In addition to bodyweight exercises, you can also use dumbbells, barbells, or resistance bands to work out your shoulders. You can also try using a stability ball or TRX system. there are many different ways to work out your shoulders, so experiment and find what works best for you.
I’m new to working out. What are some good beginner shoulder workouts?
If you’re new to working out, you might want to try some of the following exercises: dumbbell shoulder press, dumbbell front raise, dumbbell lateral raise, or barbell shoulder shrugs. These exercises are a great way to start building strength in your shoulders.
Conclusion
There you have it! These are just a few of the many different bodyweight shoulder workouts that you can do to sculpt and tone your shoulders. No matter what your fitness level is, there’s a workout that’s perfect for you. So get out there and start working on those shoulders!